Weightlifting Level 4
Catalyst Athletics
Weightlifting, Olympic LiftingThis is the fourth and last in the series of Learn the Lifts training programs.
It's a 12-week, 5 day/week cycle with %-based loading that will work to max snatch and CJ while building better positions, strength and technique to support continued progress in the Olympic lifts.
It will prepare you for the rest of the Catalyst Athletics training programs.
Note: This program does NOT include coaching.
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit A
3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Band External Rotation + Press - 3 x 10
C
Segment Snatch + Snatch
5 x 2 @ 70 %
D
Floating Halting Snatch Deadlift on Riser
4 x 3 @ 75, 80, 85, 85 %
E
Back Squat
5, 5, MAX @ 70 %
Accessory
F
3 sets: A1. Bulgarian Split Squat (load with DBS at arms' length) x 10/leg A2. Hanging Leg Raise (sub: Knees to Elbows) x max
Recovery
G
Post-Workout Stretching
30-60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit B
3 sets: A1. Single leg glute bridge x 10 (5-10 sec hold last rep) A3. Band IYT + Snow Angel x 5 each
C
Muscle Snatch
5 x 3
D
Power Clean + Power Jerk + Jerk
5 x 4 @ 70 %
E
Push Press Behind the Neck
4 x 5 @ 154.32 kg
Accessory
F
3 sets: A1. Bent Row x 12-15 A2. DB Arnold Z-Press x 12-15 A3. Weighted Plank x 20-30 sec
Recovery
G
Post-Workout Stretching
30-60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit C
3 sets: A2. Monster Walk x 10 forward/backward A2. Scap pull-up circles x 10/direction
C
Segment Clean + Clean + Pause Jerk Dip
5 x 4 @ 70 %
D
Floating Halting Clean Deadlift on Riser
4 x 3 @ 75, 80, 85, 85 %
E
Front Squat
4 x 3 @ 65 %
Accessory
F
3 sets: A1. Step-up (knee height / load with DBs at arms' length) x 10/leg A2. Jack knife x max
Recovery
G
Post-Workout Stretching
30-60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit D
3 sets: A1. Mini band squatting abduction x 10 A2. Band External Rotation + Press - 3 x 10
C
Tall Snatch
5 x 3
D
Power Snatch + Heaving Snatch Balance
5 x 3 @ 70 %
E
Snatch Push Press + Overhead Squat
4 x 7 @ 70 %
Accessory
F
3 sets: A1. Pull-ups x max (use assistance as needed to get 10 minimum) A2. Press in Snatch x 8 (loading that allows smooth motion and control down) A3. Weighted Side Plank x 20-30 sec
Recovery
G
Post-Workout Stretching
30-60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Prep
A
Standard Warm-up
Foam Roll Series DROM Series
Prep
B
Prep Circuit E
3 sets: A1. Band IYT + Snow Angel - 5/5/5/5 A2. Copenhagen Plank Lift x 10
C
Snatch
2, 2, 1, 2, 2, 1, 2, 2, 1 @ 70, 75, 80, 73, 78, 83, 75, 80, 85 %
D
Clean & Jerk
4, 4, 2, 4, 4, 2, 4, 4, 2 @ 70, 75, 80, 73, 78, 83, 75, 80, 85 %
E
Back Squat
5, 4, 3, 3, 3 @ 70, 75, 80, 80, 80 %
F
Back Squat Jump
3 x 5 @ 20 %
Accessory
G
3 sets: A1. Ab work of choice A2. Barbell wrist curl x 10-15 A3. Barbell wrist extension x 10-15 A4. Banded hamstring curl x 12-15/leg
Conditioning
H
Post-Workout Stretching
30-60 sec hold on each stretch: Spiderman lunge Hip flexor lunge Squat adductor Russian baby maker Butterfly Straddle Seated Hip Hook Pigeon Lying hamstring Squatting ankle Wrist series Doorjamb Pec Underarm Apley push Leaning bar hang Squat rack push through Clean rack stretch
Greg Everett
In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.
